CrossFit Tucker – CrossFit

WOD Brief and Warmup

LINE DRILLS

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

100ft. Fast Feet

Metcon Prep

DOUBLE UNDERS

15 JDT

25 Single unders

25 DUs

SIT UPS

10 straight leg sit ups

5 bent knee sut ups

5 knee out sit ups

PULL UPS

10 Scap pull ups

5 Tight lip swings

3 strict pull ups

5 pull ups

WALLBALLS

7 med ball deadlifts

5 med ball front squats

5 med ball push press

3 wall balls

BURPEES

3 step back burpees

2 burpees

KB SWINGS

5 KB deadlifts

5 Russian swings

5 KB swings

PLANK HOLD

15 seconds child pose

15 seconds updos

15 seconds plank hold

T2B

5 scap pull ups

5 tight kip swings

5 knee raises

3 knees to elbows

3 toes to bar

Metcon

Thanksgiving Platter (Time)

for time, with a partner (Split up reps as needed. All running is performed together with partner):

Run 200m (together)

100 Double-Unders/300 singles

Run 200m (together)

100 Sit-ups

Run 200m (together)

100 Pull-ups

Run 200m (together)

100 Wall-Balls 20/14

Run 200m (together)

100 Burpees

Run 200m (together)

100 KB Swings 55/35

Run 200m (together)

100 second plank hold

Run 200m (together)

100 Toes 2 Bar